Matki Usal /Moth Bean Curry

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their exceptionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet.

This Recipe is free from :

 

☒Wheat

☒Peanuts

☒tree nuts

☒dairy

☒casein

☒soy

☒egg

☒sesame

☒fish

☒shellfish

Ingredients

 

Matki sprouts - 2 cups

Onion finely chopped - 1

Tomato finely chopped - 1

Vegetable oil - 1 TBSP

Mustard seeds - 1 TSP

Cumin seeds - 1 TSP

Hing powder - 1/4 Tsp

Turmeric powder - 1 Tsp

Red Chilli powder - 1 Tsp

Garam Masala / Kitchen king masala - 1 Tsp

Freshly grated coconut - ⅛ cup

Salt to taste.

Cilantro - finely chopped for serving

matki usal.jpg

Method

 

1.Sprout the whole matki

2. For the masala - saute half of the onion and coconut on oil till they turn golden brown. Grind them together adding 1 TBSP water to form a smooth paste.

3.Heat a Pan on medium flame. Once hot add oil.

4.Once the oil is hot add mustard seeds. Once they splutter , add cumin seeds and hing powder.

5.Add Onions and saute till they turn translucent. Add tomatoes and saute till they turn mushy.

6.Add sprouted matki. Mix well.

7.Add turmeric powder , chilli powder, garam masala , salt to taste. Mix well and saute for another 2-3 minutes.

8.Add the onion coconut paste and mix well.

9.Add water to adjust consistency. Cover and let it cook till sprouts gets cook.

10.Garnish with finely chopped cilantro and serve hot with roti or rice.